One of the exercises I highly recommend, especially for beginners or those working on developing upper body strength (mainly chest and tricep), is the assisted dip machine.
Assisted dip machines provide a supportive mechanism that allows you to perform dips with reduced body weight. The machine offsets a portion of it by using a padded platform or knee pad connected to a weight stack.
Over time, as you build strength, you can reduce the assistance and progress to unassisted dips.
Important Note: During dips, the angle of your body can shift emphasis among these muscle groups. For instance, leaning forward targets the chest more, while maintaining a vertical torso emphasizes the triceps more.
Muscles Worked
- Primary Muscles: Pectoralis Major, Triceps Brachii
- Secondary Muscles: Anterior Deltoids, Pectoralis Minor, Latissimus Dorsi, Serratus Anterior
- Stabilization & Supporting Muscles: Rhomboids, Rotator Cuff Muscles, Abs & Obliques and Trapezius
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How To Do Machine Assisted Dip
- Adjust the knee pad or foot platform to fit your height. Make sure it’s at a comfortable level so you can use it effectively.
- Then, adjust the weight stack. The heavier the weight, the more assistance you’ll get. Keep sweet SPOT and start with enough support to complete 8–12 reps with good form.
- With your arms fully extended, grab the handles firmly with your palms facing inward (neutral grip) or slightly outward, depending on the machine’s design.
- Step onto the platform or kneel on the pad, letting it support your weight.
- Bend your elbows and lower your body slowly. Aim to keep your elbows tucked close to your sides as you descend. Lower yourself until your upper arms parallel the ground or slightly below.
- Once you reach the bottom of the movement, push through your palms to lift yourself back up to the starting position.
- Do as many repetitions as you can, usually between 8 and 12, to get stronger.
Tips and Form
- Keep your torso upright for triceps focus, or lean slightly forward to emphasize your chest.
- Don’t let your shoulders shrug up towards your ears; keep them down and relaxed throughout the movement.
- Once you’ve completed your set, carefully step off the platform or remove your knees from the pad.
- Reduce the weight assistance as you get stronger and keep challenging yourself.
- As you lower your body, focus on a slow and controlled descent. This will maximize muscle engagement and minimize the risk of injury.
- Inhale as you lower your body and exhale as you push back up. Proper breathing helps maintain intra-abdominal pressure.
Assisted Dip Variations
- Resistance Band Assisted Dip
- Single-Leg Machine Assisted Dips
- Assisted Dips with Isometric Holds
- Partner-Assisted Dip.
FAQs
Can assisted dips help build muscle?
Absolutely! Assisted dips are an excellent way to build muscle in your chest, triceps, and shoulders, especially for beginners or those working up to unassisted dips.
How often should I do assisted dips?
Depending on your training split and recovery, you can include assisted dips in your routine 2–3 times per week. For muscle growth, aim for 3–4 sets of 8–12 reps
What is the best alternative to assisted dip?
1. Resistance Band Assisted Dips
2. Chair or Bench Dips
3. Push-Ups
4. Bench Press
5. Dumbbell Fly
6. Cable Fly
Are assisted dips good for beginners?
Yes, assisted dips are perfect for beginners! They provide a safe and scalable way to build strength and confidence in performing dips.
